Three-Grain Pilaf

Chewy whole grains offer a wonderfully nutty, complex layer of flavor — and a dose of healthy carbs. In a pinch, you can cook them risotto style, sautéing onions and herbs, adding the grain, then spooning in flavorful broth a bit at a time, stirring often. When the mixture is cooked and slightly soupy, remove from heat, stir in some Parmesan, reduced-fat Cheddar, or whatever is on hand — and serve with a lean protein.

Level:
Easy

Serves:
6

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Ingredients

1 tbsp. olive oil

1 small onion

¾ c. wild rice

3½ c. chicken broth or vegetable broth

1 c. brown basmati rice

2 sprig fresh thyme

1 bay leaf

¾ tsp. salt

½ barley

½ c. dried cranberries

2 tsp. chopped fresh parsley

1 tsp. grated lemon zest

Pinch of freshly ground pepper

Directions

In a medium saucepan, heat oil over medium heat. Add onion and cook until softened, 3 to 4 minutes. Add wild rice and 3 cups broth; bring to a boil. Stir in brown rice, thyme, bay leaf, and 1/4 teaspoon salt; return to a boil. Reduce heat to low, cover and simmer 45 minutes, or until rice is tender and broth is absorbed. Add remaining 1/2 cup broth if needed.

Meanwhile, bring a medium pot of water to a boil. Stir in 1/2 teaspoon salt and barley. Reduce heat and simmer until barley is tender, about 30 minutes. Drain.

Stir barley and cranberries into rice; cover and cook 5 to 10 minutes to plump cranberries. Remove and discard thyme and bay leaf. With a fork, stir in parsley, lemon zest, and pepper.